Warm Up:
Mobility (10 mins): Target crunchy areas to prep for squatting/pressing/jumping including calf/achilles/ankle
5 each: (3 mins)
bottoms up press (each arm)
inchworm
walking lunge open to side angle
standing wall slides - focus on torso position on the wall, ensure tailbone to bottom of shoulder blade is touching AT ALL TIMES
REVIEW: SDHP and PUSH PRESS (20 MINS)
SDHP: set up (same position as olympic lift) - pull (full explosive hip extension, no pulling early with the arms, bar stays close) - finish (bar above the collarbone)
PUSH PRESS: set up (feet and torso, use your dowel along the spine to reiterate neutral position, elbows just in front of the bar) - bar path (straight, no rainbow) - Finish position (neutral spine, arms locked out, active shoulders, bar over middle of frontal plane). Then work the dip (corkscrew knees out, neutral spine, chest up) and watch for dipping of the chest. Once all is good, put it all together.
WORK: FIGHT GONE BAD (18 mins)
Compare to Dec. 2, 2015
3 Rounds, 1 min work at each station, 1 min rest after all five stations are completed:
Wall Balls (14'/20') to 9'/10'
SDHP (55/75)
Box Jumps (20'/24')
Push Press (55/75)
Row (calories)
Rx2:
less weight/height
SILVERS:
Same as regular class
Modification options:
Wall balls - static movement (i.e. squat and press medball against the wall rather than throw it) or kb thruster
SDHP: kettlebell instead of barbell
Box Jumps: step ups
Push press: DB push press
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